METCON For time: 10 Push press 15 Power Clean 20 Box jumps 25 Calorie Row 30 Lunge steps 35 Burpees 30 Lunge Steps 25 Calorie Row 20 Box jumps 15 Power Clean 10 Push pressRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 10 Tempo Wallballs 250m Row 12 Heavy Russian Swings 12 Lunge steps 2 min Couch stretch/leg 2 min Pigeon on box edge/leg Weightlifting Back Squat (6×4 with 43X1 Tempo) 4 reps every 3 min for 15 min (6 sets), 43X1 Tempo As heavy as possible WITH...Read More

CFPC – CrossFitRead More

METCON For time: 18 Rounds: 7 Wallballs 6 Dumbbell shoulder press 5 Kettlebell swingsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) 5 min Row, 70% effort Front rack band stretch, 2 min per arm KB Waiters carry 100′ per arm 3 Wall walks Bear Crawl 50′ Crab walk 50′ Accumulate 40 heavy russian swings 10 leg swings each direction Warm-up power cleans and prepare handstand push-ups Metcon Holleyman (Time)...Read More

METCON 30 min Row for distanceRead More

CFPC – CrossFit Warm-up Down and Backs 2.0 (No Measure) 400m Run DOWN and BACK 1a) Lunge stretch 1b) 5 Inch Worms- 3 push-ups 3a) Spiderman lunge 3b) Pivot Squats 4a) High kick + Toe touch 4b) High skips 5a) Bear crawl 5b) Crab walk Weightlifting Every 2 minutes for 20 minutes: a) 5 Snatch...Read More

CFPC – TRX/Yoga Metcon Metcon (AMRAP – Rounds and Reps) 400m Run TRX 20 Front Squat (L) 15 Wallballs 6 Turkish Get Ups TRX 20 Chest Press + Fly (L) 15 KB Swings 20 X Factors TRX 20 Superman Press (L) TRX 20 Lat Pulls (L) 40 Lateral line hopsRead More

METCON 16 min AMRAP 15 Box jumps 10 Push-ups 10 Ring rows 15 Kettlebell swingsRead More

CFPC – CrossFit Warm-up Warm-up (No Measure) :90 sec banded Ankle stretch per leg :90 sec banded pigeon stretch per leg 2 min banded front rack mobility :90 sec band shoulder bully 10 Wall therapy squats 10 Russian baby makers 5 Barbell shoulder press+ 5 Push press+ 5 Power jerks Weightlifting Every 3 minutes for...Read More